Zvaungaita Kuti Ubatwe Nehope

ZVINETSO ZVOKUSHAYA HOPE hazvisi zvitsva. Kubvira kare muzana rechishanu B.C.E., muranda womudare raMambo Atashasta wokuPersia akanyora kuti humwe usiku “mambo akashayiwa hope.”—Estere 6:1.

Nhasi mamiriyoni evanhu anowana zvakaoma kuwana hope dzakanaka. Maererano nachiremba wezvokurara wokuBrazil Rubens Reimão, vagari vomunyika vanofungidzirwa kuva 35 muzana vanotambura nokushaya hope. Dr. David Rapoport weNew York University Sleep Disorders Center akarondedzera kusakotsira zvakanaka se“rimwe denda rakaipisisa kumavambo kwezana rino remakore.”

Zvinotoita kuti zvinhu zviipisise ndezvokuti vanhu vakawanda vanoshayiwa hope havazivi kuti nei zvichidaro. Maererano nevaongorori vepaFederal University yeSão Paulo, kuBrazil, 3 muzana yevanotambura nokushaya hope ndivo vanonyatsorapwa. Vakawanda vanongoona kushaya hope semararamiro uye vanozongopedza maawa avo ezuva vakatsamwa uye vakaneta.

Pazvinenge Zvakaoma Kubatwa Nehope

Kusanduruka nokubidirika kwemaawa akawanda, maziso ako akanyatsosvinura, mumwe munhu wose akarara murugare hazvinakidzi. Kunyange zvakadaro, kushaya hope kwepano neapo kwemazuva mashomanana kunowanzoitika, uye kunowanzokonzerwa nokuzvidya mwoyo uye zvinhu zvakanaka nezvisina kunaka zvinoitika muupenyu. Zvisinei, kana wava kungogara uchishaya hope, pangangove paine zvinetso zvepfungwa kana kuti zvinoda kurapwa, uye zvinokosha kutsvaka rubatsiro rwachiremba.—Ona bhokisi riri pamusoro apa.

Ungave uine dambudziko rehope here? Kana ukaona kuti une zvinetso zvehope pashure pokuzadza fomu riri papeji 16, haufaniri kuora mwoyo. Kuziva kuti unoda kubatsirwa idanho rinokosha kwazvo kurapa dambudziko rokushaya hope. Maererano namazvikokota wetsinga wokuBrazil anonzi Geraldo Rizzo, 90 muzana yevanotambura nokushaya hope vanogona kurapwa zvinobudirira.

Zvisinei, kuti urapwe zvakakodzera, zvinokosha kuziva chiri kunyatsokonzera kushaya hope kwacho. Kuongorora kunoitwa nechipatara kunonzi polysomnogram (kuongorora zvose zvinoitika munhu akakotsira) kwakabatsira pakuzivikanwa nokurapwa kwematambudziko akawanda ehope.—Ona bhokisi riri pasi apa.

Chimwe chinhu chinozivikanwa chaizvo chinokonzera kushaya hope nguva dzose kwevanhu vakuru ingonono. Kana wakamborara pedyo nomunhu anoita ngonono, unoziva kuti izvi zvinogona kushatirisa zvokuti. Kuita ngonono kungava chiratidzo cheobstructive sleep apnea syndrome (OSAS), apo kuvharika kwehuro kunombotadzisa munhu akakotsira kudhonza mweya wokufema mumapapu. Matanho okutanga okurapa (OSAS) anosanganisira kuderedza uremu, kurega zvinwiwa zvinodhaka, uye kurega zvinodhaka zvinoita kuti tsandanyama dziregedzere. Nyanzvi dzingarayirawo mamwe marapiro kana kushandiswa kwemidziyo yemazino kana kuti kuramba uchishandisa muchina unofambisa mweya wokufema.a

Muzviitiko zvakaipisisa, kuvhiya huro, shaya, rurimi, kana kuti mhuno zvichigadziriswa kungava kwakakodzera kuitira kuti mhepo ipinde nokubuda nyore pakufema.

Vana vanogonawo kutambura nokushaya hope. Zviratidzo zvokushaya hope zvingaoneka kuchikoro—kusabudirira mubasa rechikoro, kugumbuka, pfungwa dzinombeya-mbeya—zvichida zvokonzera kubatwa kwechinetso chisiricho chokusashanda zvakanaka.

Vamwe vana havadi kurara, vachisarudza havo kuimba, kutaura, kana kuteerera mumwe munhu anovaudza nyaya—chero chii zvacho pane kurara. Iyi ingava nzira yokuda tarisiro yevabereki. Zvisinei, mune zvimwe zviitiko, mwana angatya kurara pamusana pokugarorota zvinotyisa zvinokonzerwa nokuona mafirimu anotyisa, purogiramu dzenhau dzine chisimba, kana kuti kurwisana mumusha. Nokuita kuti mhuri ive norudo uye rugare, vabereki vanogona kubatsira kudzivisa zvinetso izvi. Zviri pachena kuti panofanira kutsvakwa zano rokuchipatara kana zviratidzo zvacho zvikaramba zviripo. Pasina mubvunzo, kurara zvakanaka usiku kunokosha kuvana sezvakunongoita kuvanhu vakuru.

Nzira Yokurara Zvakanaka Usiku

Kwemazana emakore zvave zvichizivikanwa kuti kurara zvakanaka usiku hakungoerekani kwaitika. Kurara zvakanaka kunotsamira pazvinhu zvakawanda kudarika kungodzora kufunganya uye kuzvidya mwoyo. Zvose izvi zvinonzi kurara zvakanaka.

Kurara zvakanaka mararamiro omunhu. Kunosanganisira kurovedza muviri panguva yezuva yakakodzera. Kurovedza muviri mangwanani kana kuti masikati kunogona kubatsira munhu kuti anzwe achida kukotsira panguva yokuenda kunorara. Asi kurovedza muviri wava kuda kurara kungakanganisa kurara.

Mafirimu anonakidza kana kuverenga mashoko anobata pfungwa kungapengenutsa muviri. Usati waenda kunorara, zvingava zvakanaka kuverenga chimwe chinhu chinozorodza, kuteerera mimhanzi yakanyorovera, kana kuti kugeza nemvura inodziya.

Nyanzvi dzinoti unogona kudzidzisa uropi hwako kuti pamubhedha ndepokurara nokuzvambararapo paunenge wava kunyatsoda kurara chete. Vanhu vanodya, vanodzidza, vanoshanda, vanoona TV, kana vanotamba mitambo yevhidhiyo vari pamubhedha vangawana zvakaoma kubatwa nehope.

Kuti muviri uwane zororo rinobva mukurara zvinosanganisirawo kungwarira zvaunodya. Nepo doro richiita kuti munhu anzwe akaneta, chokwadi rinogona kukanganisa kurara kwakanaka. Kofi, tii, chinwiwa checocoa, chocolate, uye checola hazvifaniri kunwiwa usiku nokuti zvinopengenutsa muviri. Ukuwo, mango shoma, mbatatisi, mabhanana, persimmon, mashizha omuchindwe, mupunga, bhinzi, kana nzungu zvinowedzera kugadzirwa kweserotonin nokudaro zvinogona kukotsirisa. Shoko reyambiro: Kudya zvokudya zvinonyanya kukugutisa manheru kunogona kukuvadza sezvinongoita kurara usina kudya.

Chimwewo chinhu chinokosha papurogiramu yedu tisati tarara mamiriro ezvinhu enzvimbo yatinorara. Tembiricha yakanaka, imba ine rima uye isina ruzha, uye matiresi nemapiro zvakapfavirira zvinoita kuti munhu arare zvakanaka usiku. Zvechokwadi, kana zvinhu zvakanaka kudai, zvingaoma kumuka mangwanani anotevera. Asi yeuka, kurarisa zvisina kufanira, kunyange pakupera kwevhiki, kungakanganisa muitiro wako wokurara zvozokuomera kurara usiku hunotevera.

Chokwadi, haungadi kukuvadza nhengo dzipi nedzipi dzomuviri wako dzinokosha uchitoziva. Kurara kunokosha, hakufaniri kuregwa kana kusakosheswa muupenyu. Inga wani chikamu chimwe muzvitatu chomuupenyu hwedu hwose chinoperera mukurara. Unogona kuvandudza miitiro yako yokurara here? Wadii kutanga nhasi!

[Mashoko Omuzasi]

[Bhokisi/Mufananidzo uri papeji 15]

ZVINHU ZVIKURU ZVINOKONZERA KUSHAYIWA HOPE

◼ ZVINODA CHIPATARA: chirwere cheAlzheimer; kuzarirwa, kuvharika kwepanopinda nemweya wokufema munhu akakotsira; chirwere chemakumbo; chirwere cheParkinson; chirwere chokufambisa-fambisa maoko kana makumbo chinoitika nguva nenguva, kufambisa-fambisa kunoteverwa nokupererwa nehope; asima; zvirwere zvemwoyo uye zvomudumbu

◼ ZVIRWERE ZVEPFUNGWA: kuora mwoyo, kufunganya, kutya nhando, kuvhiringidzika kwakanyanya kusingadzoreki, chirwere chokunetseka kunokonzerwa nokufunga zvakaitika

◼ ZVINE CHOKUITA NEZVAKAPOTEREDZA: chiedza, ruzha, kupisa, kutonhora, matiresi isinganakidzi kurarira, mudzimai kana murume ane mararo

◼ ZVIMWE ZVINOKONZERA: doro uye kushandisa zvinodhaka, migumisiro inokonzerwa nezvimwe zvinodhaka

[Bhokisi riri papeji 15]

KUONGORORA ZVINETSO ZVOKUSHAYIWA HOPE

Polysomnogram kuongorora kwakawanda-wanda kunoitwa kuitira kuona kurara munhu paanenge akakotsira mumamiriro ezvinhu akanyatsonaka. Zvinhu zvinotevera ndizvo zvinonyanya kudiwa pakuongorora kwacho.

◼ Electroencephalogram—Kuongororwa kwezvinoitika muuropi, kunoshandiswa kuisa zvikamu zvakasiyana-siyana zvokurara muzvikwata uye kuona uwandu hwazvo.

◼ Electrooculogram—Inoongorora kumhanya-mhanya kweziso kunoitika mukurara kunonzi REM.

◼ Electromyogram—Inoshandiswa kuongorora kubumba kwetsandanyama dzechirebvu nedzemakumbo mukurara kunonzi REM.

◼ Electrocardiogram—Inoongorora kurova kunenge kuchiita mwoyo usiku hwose.

◼ Mweya wokufema uye kufamba kwawo—Kunoongororwa nokurekodha kupinda kunoita mweya nomumhino nomumuromo uyewo kufema kwedumbu nechipfuva.

◼ Uwandu hweOxyhemoglobin—Kuyerwa kwouwandu hwemweya wokufema unenge uri mutsinga dzeropa kunoongororwa pachishandiswa mudziyo unonzi oximeter, unoiswa pamunwe womurwere.

[Bhokisi riri papeji 16]

KUONGORORA DAMBUDZIKO REHOPE

Unotsimwaira mumamiriro ezvinhu akaita sei pane anotaurwa pasi apa? Uchishandisa nhamba dzinotevera, tenderedza pane mhinduro yako, wadaro wobatanidza nhamba dzacho dzose.

0 Handimbotsimwairi

1 Ndine mukana muduku wokutsimwaira

2 Ndine mukana uri pakati nepakati wokutsimwaira

3 Ndine mukana wakakura wokutsimwaira

a Wakagara uye uchiverenga 0 1 2 3

b Uchiona TV 0 1 2 3

d Wakatakurwa mumotokari kweawa pasina kumira 0 1 2 3

f Kurara kuti umbozorora masikati 0 1 2 3

g Wakagara uye uchitaura nomumwe munhu 0 1 2 3

h Uri mumotokari yakamira mumudungwe 0 1 2 3

Nhamba Yose ․․․․․․․․․․․

Zvinoreva Nhamba Yawanikwa

1-6: Haufaniri kunetseka

7-8: Uri pakati nepakati

Kana nhamba yako iri pamusoro pa9: Tsvaka zano kuna chiremba

[Kwazvakatorwa]

Maererano neThe Epworth Sleepiness Scale, yakaitwa neStanford University, kuCalifornia, U.S.A.

[Mufananidzo uri papeji 14]

Kusarara kunogona kukuvadza

[Mifananidzo iri papeji 17]

Kurovedza muviri, kuverenga, uye kudya zvokudya zvakareruka kungavandudza kurara kwako